What difference for dumbbell

Contrary to popular belief, kettlebells are not dumbbells. If you can perform the same exercise as the dumbbell, the purpose of the kettlebell is completely different. Its center of gravity is off the hand, the kettlebell can swing motion (English "swing"), dumbbells can not achieve. They are usually used for cross boxes.

In addition to allowing you to work at biscottos, kettlebell requires you to do a lot of cardiovascular work. In fact, many muscles work for coordination and balance. For many exercises, the kettlebell can only be held in one hand, so the exerciser works several muscle groups at a time, synergistically, which means important sheath work.

Choose a kettlebell
Generally speaking, 8kg kettlebell is suitable for beginners, 12kg is suitable for beginners. After a few months of practice, women can grow to 12 kilograms and men to 16 kilograms or more. Prices vary according to weight and material used. Here are the different formats we tested for you:

· plastic pot (12 kg ~ 27 euro) : the cheapest but the largest, over 16 kg, you prefer another thing.

·Kettlebell cast iron (12 kg ~35 euro) : excellent quality and reasonable price. Perfect size and even weight distribution.

·Kettlebell cast iron + vinyl (12 kg ~37 euro) : quality of cast iron Kettlebell, extra vinyl base to avoid slight shaking of cast iron on the floor.

Training plan
Doing a little kettlebell in the middle of the class can change your training and make it fun, in fact, less monotonous. This is an example of training involving the use of kettlebells.

Interval training Tabata (HIIT) :

The training sequence is based on Tabata method, and its operation is as follows:

1) repeat as many times as possible in 20 seconds.

2) rest for 10 seconds.

3) repeat 7 more times. (so it's all 8 4-minute sets of work.)

First, start with a full warm-up (jumping rope, jogging, push-ups, etc.) of about 10 to 15 minutes. The program focuses on the cardiovascular stress of the lower extremities:

- kettlebell pendulum in your 20s and 10s, then rest for a few seconds
- no hardware required to squat for 20 seconds, then rest for 10 seconds
-20 seconds to place the kettlebell and rest for 10 seconds
- 20 seconds to squat without equipment and 10 seconds to rest
- kettlebell pendulum in your 20s and 10s, then rest for a few seconds
- no hardware required to squat for 20 seconds, then rest for 10 seconds
-20 seconds to place the kettlebell and rest for 10 seconds
- no hardware required to squat for 20 seconds, followed by a 10-second break

Explanatory meeting:

The goal is to maximize the number of repetitions per run. Try to manage your efforts so that you can get 20 seconds of work done. If you have a jump rope, gently end your conversation with the strings for a few minutes and restore calm. Overall, it will keep you apart for four minutes. If you are still in shape after this sequence, please take a break and start again.

Precautions for use
If you are a beginner, be careful and take care to execute the action perfectly. Although his movements look easy, they need to master certain skills to avoid injury. The most common mistake is poor back positioning, which can have serious consequences. Most of Kettlebell's work should be done with his legs, not his arms or back. Also, choose a kettlebell that fits your strength. Before any program, be sure to master different exercises, preferably light weight.

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